Fitness Academy E-Book

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FitnessAcademy Pvt, ltd
Certified Fitness Trainer Course

The Comprehensive Guide to Becoming a Fitness Trainer
We are affiliated With IFCA FITNESS
Dedication!
This book is dedicated to all those who have pursued their passion for fitness and emerged as
successful Certified Fitness Trainers. May your commitment inspire others on their journey towards
becoming skilled and confident in the art of fitness training. Your achievements serve as a testament
to the transformative power of dedication and knowledge.
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Metabolism
Metabolism refers to the set of biochemical processes that occur within living organisms to maintain
life. It involves a series of chemical reactions that convert food into energy and essential molecules
needed for growth, repair, and maintenance of cellular structures. Metabolism is generally categorized
into two main types of reactions: catabolic and anabolic reactions.
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Anabolic Reaction
Anabolic reactions involve the synthesis of larger molecules from simpler ones, requiring energy input.
These processes are associated with the building and maintenance of cellular structures.
Catabolic Reaction
Catabolic reactions involve the breakdown of larger molecules into smaller ones, releasing energy in
the process. These reactions are often associated with the degradation of complex compounds into
simpler forms.
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Carbohydrates
Carbohydrates are utilized for energy, both instant and sustained. When insufficient carbohydrates are
taken in, the body must utilize proteins for energy even to the point of catabolizing muscle tissue for
energy.
Digestive enzymes in the small intestines break down the carbohydrates into glucose. The glucose can
be immediately utilized by the body or stored as glycogen in the muscles and liver. The muscles can
store about 20 minutes of glycogen for energy. The bloodstream can hold about an hour of glucose for
energy. If glucose levels are maximized and all glycogen storage locations are full then the excess
glucose is converted to fat by the liver and stored in adipose tissue or fat cells. There is really no limit
to the amount of fat that a body can store. According to studies at the University of Massachusetts,
carbohydrates are generally converted to fat at the rate of 75% where 25% of the carbohydrates are
used in the conversion process.
There are Four types of carbohydrates Monosaccharides, Disaccharides Olygosacharides and

Polysaccharides. Monosaccharides are simple sugars and are the basic unit of carbohydrate. Examples
of Monosaccharides are glucose and fructose. Disaccharides are composed of two Monosaccharides.
Examples of Disaccharides are table sugar (sucrose) which is composed of fructose and glucose also
milk sugar (lactose) which is composed of glucose and galactose
Polysaccharides are composed of multiple Monosaccharides. Examples of Polysaccharides are

starches (bread, fruit, grain, pasta, rice). These are also called complex carbohydrates.
Carbohydrates should comprise approximately 60% of the daily caloric intake. Therefore, for a 3000-
calorie total daily intake, 1800 of those calories should be carbohydrates.
Fiber is a form of carbohydrate. Approximately 20 grams of dietary fiber is required in our diets. Fiber
facilitates elimination and decreases appetite as a bulking agent. Fiber also inhibits the absorption of
cholesterol into the blood stream. It has also been shown that fiber slows the absorption of sucrose
into the bloodstream. This can be important in the treatment of type II diabetes. Too much fiber in the
diet can restrict the absorption of necessary vitamins and minerals. Excess carbohydrates are
converted into fat by the liver and stored in adipose tissue.
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Sugar is absorbed into the bloodstream within minutes. Consuming large amounts of sugar prior to
exercise can actually inhibit performance. This produces a drastic increase in blood sugar. This causes
the pancreas to secrete large amounts of insulin to metabolize the sugar. All this insulin inhibits the
metabolization of fat by the muscles. Therefore, the muscles rely more on glycogen, which is in limited
supply. The insulin reduces blood sugar level, which is already being reduced by the muscle utilization
of glycogen stores for energy production. The blood sugar level reduces to a level, which may not only
cause fatigue but dizziness as well. Therefore consumption of excess sugar prior to exercise reduces
performance and endurance.
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Proteins
Proteins are the basic structure of all living cells. Proteins are used in making hormones, blood plasma
transport systems, and enzymes. The basic building blocks of proteins are called amino acids. There
are two types of proteins complete and incomplete. Amino acids are categorized as essential and
nonessential. Of the twenty amino acids that have been identified, nine are considered essential
amino acids those that are not manufactured by the body, these must come from dietary intake. The
body can manufacture the non-essential amino acids from the by-products of carbohydrate
metabolism. Amino Acids are crucial for proper Central Nervous System (CNS) function.
Non-Essential Amino Acids

● Alanine - provides energy for muscle tissue, brain and CNS; aids antibody production to
enhance the immune system; helps metabolize sugars and organic acids.
● Arginine - improves immune response to bacteria, viruses and tumor cells; promotes healing
and liver regeneration; aids the release of growth hormones for muscle growth and tissue
repair.
● Aspartic Acid (Asparagine) - aids in the excretion of ammonia, which is toxic to the CNS; may
increase resistance to fatigue and increase endurance.
● Cysteine - antioxidant protection against radiation and pollution; slows the aging process;
deactivates free radicals; neutralizes toxins; aids in protein synthesis. Crucial for the skin
development aiding in the recovery from burns and surgical procedures. Hair and skin are
comprised of 10-14% Cysteine.
● Glycine - aids in the release of oxygen during the cell-making process. Important for hormone
production in strengthening the immune system.
● Glutamic Acid (Glutamine) - improves mental capabilities; helps healing of ulcers; reduces
fatigue; helps control alcoholism, schizophrenia and sugar cravings.
● Taurine - stabilizes membranes excitability in the control of epileptic seizures. Controls
biochemical changes responsible for the aging process; aids in the excretion of free radicals.
● Proline - promotes proper joint and tendon function; strengthens heart muscles.
● Serine - storage source of glucose for the liver and muscles, antibody production enhances the
immune system, synthesizes fatty acid covering around nerve fibers (insulator).
● Tyrosine - transmission of nerve impulses to the brain; fights depression; improves memory
and mental alertness; promotes the proper function of the adrenal, thyroid and pituitary
glands.
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Essential Amino Acids
● Histidine - hemoglobin component; used in the treatment of rheumatoid arthritis,

allergic diseases, ulcers & anemia. A deficiency may cause hearing problems.
● Isoleucine and Leucine - mental alertness, also provides manufacturing components
for other essential biochemical components in the body, which are utilized for the
production of energy and upper brain stimulants.
● Lysine - Insures adequate absorption of calcium; helps form collagen (component of
bone, cartilage and connective tissues); aids in the production of antibodies,
hormones & enzymes. Lysine may be effective against herpes by improving the
balance of nutrients that reduce viral growth. A deficiency may result in tiredness,
inability to concentrate, irritability, bloodshot eyes, retarded growth, hair loss, anemia
& reproductive problems.
● Methionine - a sulfur source, which prevents disorders of the hair, skin and nails.
Lowers cholesterol by increasing the liver's production of lecithin and reduces liver fat
build-up. Protects the kidneys; a natural chelating agent for heavy metals; regulates
the formation of ammonia and creates ammonia-free urine thereby reducing bladder
irritation; promotes healthy hair growth.
● Phenylalanine - allows brain to produce Norepinephrine used for the transmission of
signals between nerve cells and the brain; regulates hunger, antidepressant; improves
memory and mental alertness.
● Threonine - a component of collagen, Elastin, and enamel protein; reduces liver fat
build-up; promotes proper digestive system function and metabolism.
● Tryptophan - a relaxant, alleviates insomnia, prevents migraine; reduces anxiety and
depression; promotes proper immune system function. It reduces the risk of
cardiovascular spasms. Works in conjunction with Lysine to lower cholesterol levels.
● Valine - Promotes mental health, muscle coordination and tempers emotions.
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Other protein comes from the recycling of enzymes and other proteins. Protein is synthesized in all
tissues in the body; however, the liver and muscles are the most active. The body synthesizes about
300 grams of protein per day even though average intake is only 70 grams.
Proteins that contain all nine essential amino acids in sufficient quantity to sustain life are called
complete proteins. The protein efficiency ratio (PER) is a measurement of protein's completeness.
Protein is rated according to various indices. The most common measurement being the Biological
Value or BV of the protein. The higher the BV value the more readily the protein is absorbed by the
body. Eggs have the highest BV value (100). Whey protein’s value is close to 100 while beans have a BV
of 49. Ratings of greater than 100 refer to the chemical score of an amino acid pattern in a reference
protein to a test protein and not the BV.
Meat, fish, milk, cheese and eggs contain complete proteins. Incomplete proteins such as vegetables,
grains, seeds, and nuts are those which do not contain all nine essential amino acids by themselves.
However, combinations of incomplete protein foods or mutual supplementation can supply all nine
essential amino acids such as beans with rice or peanut butter on wheat bread. Therefore vegetarians
can get all the amino acids required by combining incomplete protein foods. It is not necessary to
combine proteins at the same meal as many people believe. Therefore a breakfast of one incomplete
protein and a dinner of another incomplete protein will provide the benefits of eating a complete
protein.
Fats
Fat is required for the production of cell membranes, blood lipids (body fat), bile (fat emulsifier),
steroids and vitamin D. Fats molecules are made up of glycerol and fatty acids.
Body fat is also instrumental in body temperature regulation as insulation. Minimum body fat
percentages of 7% for men and 12% for women are recommended. Fats are also utilized for the
transport and absorption of fat-soluble vitamins. In addition, fats are the only source of linoleic acid,
which is required for skin growth and maintenance. Minimum daily requirement for unsaturated fat is
10 grams and 15 grams is preferred.
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Fats are digested by the enzyme lipase in the small

intestines with the assistance of bile salts as emulsifiers.
They are then transported through the bloodstream
with the assistance of lipoproteins (fat + protein coating
+ phospholipids) and stored as Triglyceride (glycerol + 3
particles of fatty acids) in fat cells. They are then
released into the bloodstream as fatty acids when
energy is required.
The fatty acids travel through the bloodstream and are combined with glucose to burn the
combination as energy. The combination of fatty acids and glucose is necessary for aerobic energy
production. The anaerobic system uses mainly glucose and phosphagen, which is limited in its ability
to produce energy. Further, lactic acid is one of the byproducts causing the burning sensation after a
hard workout. Inadequate carbohydrate availability will result in incomplete fat metabolization
producing unused lipids called ketones and leading to a chemical imbalance in the blood known as
ketosis. Organ and muscle tissue may be metabolized to provide glucose from the breakdown of
protein. Most of the weight loss that occurs by severe carbohydrate restricted diets are from water loss
as the kidneys attempt to rid the body of the ketones.
Fat is essential to survival. A fat-less diet can lead to severe problems. Linoleic acid, an essential fatty
acid, is used by the liver to manufacture arachidonic acid. This super polyunsaturated fat is used in cell
membranes along with protein. When needed, this fatty acid is converted into a group of chemicals
that regulate blood pressure, contractions in childbirth, blood clotting, peristalsis (gut motion), and
the immune system. These chemicals are short lived and are manufactured locally as needed.
Biological value (BV) of a protein

The biological value (BV) of a protein is a measure that assesses how efficiently the body can use a
particular dietary protein for tissue protein synthesis. It is a measure of the proportion of absorbed
protein from a food source that becomes incorporated into the proteins of the body. The scale typically
ranges from 0 to 100, with higher values indicating better protein utilization.
Complete Proteins:
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Definition: Complete proteins are those that provide all the essential amino acids in the proportions
needed by the human body. Essential amino acids are those that the body cannot produce on its own
and must be obtained from the diet.
Sources: Animal-based proteins such as meat, fish, poultry, eggs, and dairy products are considered
complete proteins. Some plant-based sources, like quinoa and soy, also qualify as complete proteins.
Incomplete Proteins:
Definition: Incomplete proteins lack one or more essential amino acids, meaning they do not provide
all the necessary building blocks for protein synthesis in the body.
Carbohydrate Loading
Carbohydrate loading, also known as glycogen loading, is a strategy used by athletes to maximize their
muscle glycogen stores before a competition or endurance event. The goal of carb loading is to
enhance performance by ensuring that the muscles have a sufficient supply of glycogen, which is a
primary source of energy during prolonged and intense physical activity.
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Here's an overview of the carb loading process:

Depletion Phase:
Before carbohydrate loading, athletes may undergo a brief period of glycogen depletion through a
combination of reduced carbohydrate intake and increased exercise intensity. This phase is typically
characterized by a few days of low-carbohydrate and high-intensity training.
Loading Phase:
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The loading phase involves increasing carbohydrate intake in the days leading up to the event. This
increase is often dramatic, with athletes consuming a higher percentage of their total daily calories
from carbohydrates.
Athletes commonly aim to consume around 10-15 grams of carbohydrates per kilogram of body weight
during the loading phase. This elevated carbohydrate intake helps maximize glycogen stores in the
muscles and liver.
Carbohydrate Stacking
This technique requires the consumption of several different kinds of carbohydrates each assimilated
by the body at different rates based on their glycemic value. Eating a high glycemic food provides
immediate energy while a low glycemic food provides energy at a slower controlled rate. This
technique provides greater endurance for athletes.
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Homeostasis Muscle build and fat loss Secrets

Homeostasis refers to the body's ability to maintain stability and balance in its internal environment,
and it plays a crucial role in both muscle building and fat loss. Achieving homeostasis in these
processes involves various physiological mechanisms that regulate factors such as energy balance,
nutrient availability, and hormonal levels.
Achieving fat loss and muscle building with a focus on maintaining homeostasis involves a
combination of proper nutrition.
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Homeostasis is the body's ability to maintain internal stability and balance in response to changes in
the external environment. When you lift weights or engage in resistance training, your muscles
experience stress and demand for increased strength and endurance. This triggers a series of
physiological responses aimed at maintaining homeostasis, including the signaling of muscle
adaptation.
the process of lifting weights and engaging in resistance training triggers signaling within the body that
prompts adaptations to maintain homeostasis. The body sends signals, both biochemical and
neurological, in response to the stress imposed by lifting weights. These signals initiate various
physiological responses aimed at repairing and strengthening the muscles, leading to adaptations that
improve the body's ability to handle similar stress in the future.
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Resting Metabolic Rate

RMR stands for Resting Metabolic Rate. It represents the amount of energy or calories your body needs
to maintain basic physiological functions while at rest.
Basal Metabolic Rate (BMR)

BMR stands for Basal Metabolic Rate. It represents the amount of energy, measured in calories, that
the body requires at rest to maintain basic physiological functions. BMR specifically measures the
energy expended by the body under strict and standardized conditions, including waking up after a
night's sleep and being in a fasting state.
Caloric Expenditure:
BMR accounts for the energy the body needs to

support essential functions such as maintaining
body temperature, breathing, circulating blood,
and other metabolic processes when at complete
rest.
Key points about Basal Metabolic Rate (BMR)
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Caloric Surplus:
Definition: Consuming more calories than your body needs for maintenance.
Outcome: Can lead to weight gain, as excess calories are stored as fat.
Caloric Deficit:
Definition: Consuming fewer calories than your body needs for maintenance.
Outcome: Can lead to weight loss, as the body taps into stored fat for energy
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Cholesterol
Cholesterol is a type of fatty substance that is essential for building cell membranes and producing
certain hormones and vitamin D in the body. It is a crucial component of the lipid profile, which also
includes triglycerides and other lipids. Cholesterol is carried in the blood by lipoproteins, which are
particles that consist of both lipids and proteins.
There are two main types of cholesterol-carrying lipoproteins:
HDL/LDL
Low-Density Lipoprotein (LDL): Often referred to as "bad"

cholesterol, LDL carries cholesterol from the liver to the cells. If
too much LDL cholesterol is present in the blood, it can build up
in the walls of arteries, forming plaques that can narrow and
block blood vessels. This increases the risk of cardiovascular diseases, including heart attacks and
strokes.
High-Density Lipoprotein (HDL): Known as "good" cholesterol, HDL carries cholesterol away from
the cells and back to the liver, where it is either broken down or passed out of the body as a waste
product. Higher levels of HDL are associated with a lower risk of heart disease.
Caffeine
Caffeine, a natural stimulant present in coffee, tea, and various other beverages, exerts its influence on
the body's energy metabolism through several mechanisms. One noteworthy effect is its impact on the
mobilization of free fatty acids and the blockade of adenosine receptors.
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Glycemic index (GI)

The glycemic index (GI) is a scale that measures how quickly carbohydrate-containing foods raise
blood glucose levels. Foods with a high glycemic index are rapidly digested and cause a quick spike in
blood sugar, while those with a low glycemic index are digested more slowly, leading to a gradual and
sustained release of glucose.
Examples of low-GI foods include most fruits and vegetables,

whole grains, and legumes. High-GI foods include sugary
snacks, white bread, and processed cereals. Monitoring the
glycemic index of foods can be helpful for individuals
managing diabetes or those aiming to regulate blood sugar
levels for overall health.
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Glycemic load (GL)

Glycemic load (GL) is a related concept to the glycemic index (GI) and is used to assess the impact of a
specific serving of food on blood sugar levels. While the glycemic index measures the speed at which a
particular food raises blood sugar, the glycemic load takes into account both the quality and quantity
of carbohydrates in a serving.
The formula for calculating glycemic load involves multiplying the glycemic index of a food by the
amount of carbohydrates in a serving and then dividing by 100. This provides a more accurate picture
of how a realistic portion of a specific food affects blood sugar.
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Foods with a low glycemic load are generally considered better choices for managing blood sugar
levels, as they have a more moderate impact. Like the glycemic index, monitoring glycemic load can
be beneficial for individuals with diabetes or those seeking to maintain stable energy levels
throughout the day.
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Types of Trainings
There are various types of training that focus on different aspects of fitness and performance. Three
primary types include:
Endurance Training:
Objective: Enhancing cardiovascular fitness and stamina.
Activities: Running, cycling, swimming, and other sustained aerobic exercises.
Key Components: Long-duration, lower-intensity activities that improve the efficiency of the
cardiovascular and respiratory systems.
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Hypertrophy Training:
Objective: Increasing muscle size and volume.
Activities: Resistance training with a moderate to high number of repetitions and sets.
Key Components: Focus on muscle tension and metabolic stress through exercises like weight lifting,
aiming to stimulate muscle growth and hypertrophy.
Strength Training:
Objective: Enhancing the maximal force a muscle or group of muscles can generate.
Activities: High-intensity resistance training with lower repetitions and heavier weights.
Key Components: Prioritizing heavier loads to build strength, often involving compound movements
like squats, deadlifts, and bench presses.
These three types of training can complement each other in a well-rounded fitness program.
Endurance training supports cardiovascular health, hypertrophy training contributes to muscle
development, and strength training enhances overall physical strength. Depending on individual
fitness goals, a combination of these training types may be incorporated into a comprehensive
workout routine.
Muscle Fiber Types

There are two types of muscle fibers, fast twitch (FT) and slow twitch (ST). Fast twitch fibers are used
for explosive type movements and are easily fatigued. Slow twitch muscle fibers contain more
mitochondria than Fast twitch. Mitochondria are cell structures that contain specific enzymes, which
are required by the cell in order to use oxygen for energy production.
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Fast twitch muscles fibers have less mitochondria and therefore less capacity for oxygen utilization in
the production of energy within the muscle. This makes them better suited to anaerobic activities such
as weight training, sprinting, jumping and other explosive type activities. FT fibers create energy
anaerobically, that is, without oxygen. This system uses glucose as a prime energy source. The
byproduct of this anaerobic energy production is heat and lactic acid. Lactic acid accumulation in the
muscle causes fatigue and soreness. The anaerobic energy system is a limited system for energy
production.
Slow twitch fibers are used for endurance type activities and are particularly suited to aerobic type
activities. These type fibers contain an increased number of mitochondria and therefore are capable of
utilizing oxygen for the production of energy within the muscle. This system uses glucose or fat in
combination with oxygen to produce energy. The by-product of this system is carbon dioxide, water
and heat.
Each person has a specific ratio of FT to ST fibers. A person with a high ratio of FT fibers may find it
easier to train for specific activities that involve explosive movements. Conversely, a person with a
higher ratio of ST fibers might find it easier to train and excel at endurance type activities.
There is a third type of muscle fiber that exists only in humans. It is considered a FT fiber of type IIA.
These fibers are less powerful than the type IIAB discussed above. What makes these type IIA FT fibers
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unique is that they can adapt somewhat to aerobic activities. These fibers provide the capability to
alter our original genetic FT/ST ratio.
Energy Production
There are basically two types of energy systems that the body utilizes, Aerobic and Anaerobic. Each
energy system produces Adenosine Triphosphate (ATP), which is used by the muscles to contract.
ATP, or adenosine triphosphate, is a molecule that carries energy within cells. It is often referred to as
the "energy currency" of the cell. ATP is composed of three phosphate groups, a ribose sugar, and an
adenine base. The energy in ATP is stored in the high-energy phosphate bonds between the phosphate
groups.
When cells need energy for various processes such as muscle contraction, active transport across cell
membranes, or synthesis of biomolecules, ATP is hydrolyzed to release energy. This process involves
breaking the last phosphate bond, resulting in the formation of adenosine diphosphate (ADP) and an
inorganic phosphate molecule. The energy released during this reaction is used to power cellular
activities.
The Aerobic System can utilize carbohydrates, proteins or fat to supply an unlimited amount of ATP as
long as oxygen is present. The Aerobic system provides medium to very long duration energy
production with low to moderate power (less than 85% of maximum output). The by-product of this
system is heat, water and carbon dioxide.
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The Anaerobic System can only utilize carbohydrates for ATP production. This system does not use
oxygen in the metabolization of its fuel source. The Anaerobic System provides short duration (45 - 70
seconds) and high power. The by-product of the metabolization of glucose (glycolysis) in this system is
heat and lactic acid, the cause of muscle soreness immediately after exercise. Muscle soreness 24 to 48
hours after exercise is due to torn muscle fibers and connective tissue. This type of soreness can be
reduced by adequate warm-up and cool-down stretching exercises.
Aerobic capacity is the ability of the body to collect and transfer oxygen from the air through the lungs
and blood to the working muscles. This is related to cardio-respiratory endurance and is referred to as
Maximal Oxygen Consumption or VO2 max. Aerobic Capacity reduces at about 10% per decade after 30
years of age.
The Anaerobic Threshold is defined as that point where the body can no longer meet the oxygen
demand and it's anaerobic metabolism is accelerated. This point varies on an individual basis and is
dependent on fitness level. For healthy individuals, this occurs between 50% and 66% of their maximal
working capacity. This would be equivalent to running faster than half speed.
Aerobic
Aerobic activities and training primarily involve exercises that are sustained and rhythmic, focusing on
improving cardiovascular endurance. Here are examples of aerobic activities:
Examples:
Running/Jogging: Continuous running or jogging at a steady

pace.
Cycling: Riding a bicycle, whether outdoors or using a

stationary bike.
Swimming: Engaging in continuous laps in a swimming pool.
Walking: Brisk walking for an extended period.
Aerobic Classes: Participating in group fitness classes that involve continuous movement, such as
aerobics, Zumba, or dance-based workouts.
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Jump Rope: Continuous jumping rope for cardiovascular exercise.
Rowing: Using a rowing machine for sustained rowing sessions.
Elliptical Training: Using an elliptical machine for low-impact, continuous exercise.
Hiking: Long hikes at a steady pace.
Aerobic training is beneficial for improving overall cardiovascular health, increasing endurance, and
promoting efficient oxygen utilization by the body. It is often recommended for individuals aiming to
enhance their cardiovascular fitness, manage weight, and reduce the risk of various chronic
conditions.
Anaerobic
Anaerobic activities and training involve short bursts of high-intensity efforts that cannot be sustained
for an extended period without fatigue. These activities target the anaerobic energy system, relying on
energy sources stored within the muscles rather than oxygen. Here are examples of anaerobic
activities:
Examples:
Weightlifting: Lifting heavy weights for a short duration, focusing on

building strength and power.
Sprinting: Running at maximum speed for short distances.
High-Intensity Interval Training (HIIT): Alternating between short

bursts of intense activity and periods of rest or lower intensity.
Jumping Plyometrics: Explosive exercises like box jumps, jump

squats, or burpees.
Powerlifting: Engaging in exercises like squats, deadlifts, and bench

presses with heavy weights and low repetitions.
Agility Drills: Quick and dynamic movements to improve agility, speed, and coordination.
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Anaerobic Circuit Training: Performing a series of strength or power exercises in succession with
minimal rest.
Sprint Cycling: Short, intense cycling efforts, often done on stationary bikes.
Sports Requiring Short Bursts: Activities like basketball, soccer, or tennis, which involve quick bursts of
energy.
Anaerobic training helps improve power, strength, and anaerobic endurance. It stimulates the
development of fast-twitch muscle fibers and enhances the body's ability to tolerate and recover from
high-intensity efforts. Combining both aerobic and anaerobic training in a fitness routine can provide a
comprehensive approach to overall health and fitness.
How long should you take rest between

sets Scientific based?
When ATP (adenosine triphosphate) is completely depleted from the body, rest is necessary to allow
for the regeneration of ATP. ATP is the primary source of energy for cellular activities, and during
intense physical activity or metabolic processes, ATP is constantly being used and broken down into
ADP (adenosine diphosphate) and inorganic phosphate to release energy.
Rest and recovery periods are crucial because they allow the body to replenish its ATP stores. During
rest, various physiological processes, especially those involved in cellular respiration and energy
metabolism, work to rebuild ATP from ADP and inorganic phosphate. This process primarily occurs
through the aerobic metabolism of nutrients, such as glucose, in the presence of oxygen
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If there's not enough time for adequate recovery, and if ATP is continuously depleted without sufficient
regeneration, fatigue and a decline in performance can occur. This is why athletes and individuals
engaging in intense physical activities often incorporate rest intervals into their training routines to
ensure that ATP levels are maintained for optimal performance. Adequate rest, proper nutrition, and
hydration all play essential roles in supporting the regeneration of ATP and overall recovery.
Cardiovascular and Respiratory System

Air is inhaled into the lungs where oxygen is exchanged through tiny gas permeable sacs within the
lungs for carbon dioxide from the blood. The heart pumps the oxygen rich blood from the left atrium
through the arteries then through tiny vessels called capillaries to the tissues of the body. At the cell
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level, oxygen is given up for metabolism and the carbon dioxide produced by this action is picked up
by the blood. The oxygen depleted and carbon dioxide rich blood is then pumped back to the heart,
through the veins to the right atrium to the lungs where the process is repeated.
Aerobic activity increases the strength of the heart muscle. The result is a greater volume of blood per
stroke. This is referred to as Stroke Volume or the amount of blood ejected from each ventricle of the
heart during one stroke. Cardiac Output is a measure of the amount of blood pumped through each
ventricle in one minute. Vital Capacity is the volume of air that can be forcibly ejected from the lungs in
a single expiration. Aerobic activity provides a Training Effect on Vital Capacity, Stroke Volume and
Cardiac Output. By definition an artery carries blood away from the heart while veins carry blood
toward the heart.
Direction Term
Bones provide attachment points and support for muscles. Bones are connected together by fibrous
tissue called Ligaments. Tendons are also fibrous tissue and attach muscle to bone. Both have some
elasticity and do not heal on their own if torn. An inflamed tendon is called tendonitis and is caused by
overstretching the tendon. Cartilage is also fibrous tissue but is not elastic. Cartilage is used to cushion
the junction of two bones.
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The body is divided into three anatomical planes the Frontal, Sagittal and Horizontal. The Frontal
plane divides the body from front to back. The Sagittal plane divides the body down the center or
vertically. The Horizontal plane divides upper and lower. The table below lists the anatomical term and
the corresponding description.
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Muscle Action
The three types of muscle contraction are Isometric, Isotonic, and Isokinetic. Isometric is defined as
that type of contraction where muscle tension and muscle length remain constant. This type of
exercise provides muscle strength gains but only at the joint angle held during the exercise. Isotonic
contraction is defined as that where the muscle tension remains constant and muscle length varies.
Isokinetic contraction is defined as varying tension and length.
In each exercise there are four main functions of the associated muscles, Agonists (prime movers),
Antagonists, Stabilizers and Assistors. The Agonists is generally the muscle we are exercising. The
Antagonist is the opposing muscle and acts in contrast to the agonist. The Stabilizer muscles are those
that hold a joint in place so that the exercise may be performed. The Assistors help the Agonist muscle
doing the work. The stabilizer muscles are not necessarily moving during exercise, but provide
stationary support.
For example, when doing biceps curls, the biceps

are the agonists, the triceps are the antagonists
and various muscles including the deltoids are the
stabilizer muscles. However, when doing a triceps
push down, now the triceps are the agonists and
the biceps are the antagonists. Again the deltoid
muscles are the stabilizer muscles.
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The agonist/antagonist relationship changes depending on which muscle is expected to do the work.
However, every muscle group has an opposing muscle group. The following table lists muscles and
their opposing counterparts
In reference to Agonist and Antagonist, this above list could easily be reversed when exercising the
muscles in the right hand column. Muscle balance is that relationship between the Agonist and
Antagonist. It is important to have muscle balance to prevent injury. If the Agonist is much stronger
than the Antagonist is, the Agonist can overpower and injure the Antagonist.
Joint Action
Joint actions refer to the movements that can occur at the articulations (joints) between two or more
bones in the human body. These actions are essential for various activities, including daily
movements, sports, and other physical activities. Joints allow for a wide range of motions, and
understanding joint actions is crucial in fields such as anatomy, kinesiology, and physical therapy.
Here are some common joint actions:
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Types of Connective Tissues

Tendons, ligaments, and cartilage are all types of connective tissue, each serving distinct roles in the
body:
Tendon:
Type of Connective Tissue: Dense Regular Connective Tissue.
Description: Tendons are strong, fibrous connective tissues that connect muscles to bones. They are
composed primarily of parallel bundles of collagen fibers, providing strength and transmitting the
force generated by muscle contractions to move bones.
Function: Tendons play a crucial role in facilitating movement by transmitting the force generated by
muscle contractions to the bones, allowing for joint motion.
Ligament:
Type of Connective Tissue: Dense Regular Connective Tissue.
Description: Ligaments are tough, elastic bands of connective tissue that connect bone to bone. They
are primarily composed of collagen fibers and provide stability to joints by preventing excessive
movement.
Function: Ligaments stabilize joints and help prevent dislocations or excessive movements,
contributing to the overall structural integrity of the musculoskeletal system.
Cartilage:
Type of Connective Tissue: Cartilage falls under the broader category of Connective Tissue,
specifically known as Cartilage Tissue.
Description: Cartilage is a firm, flexible connective tissue with a gel-like matrix. It contains cells called
chondrocytes and is reinforced by collagen fibers. There are different types of cartilage, including
hyaline, elastic, and fibrocartilage.
34
Function: Cartilage provides support with some flexibility, reducing friction between bones in joints. It
forms the smooth surfaces at the ends of bones, contributes to the structure of the nose and ears, and
is present in various other locations in the body.
These connective tissues collectively contribute to the overall structure, support, and functionality of
the musculoskeletal system, playing essential roles in movement, joint stability, and structural
integrity.
Types of Muscle Tissues

There are three main types of muscle tissues in the human body:
Skeletal Muscle Tissue:
Description: Skeletal muscle tissue is attached to bones and is responsible for voluntary movements of
the body. It is striated, meaning it has a striped appearance under a microscope due to the
organization of its contractile proteins.
Control: Voluntary control (conscious control).
Function: Skeletal muscles move bones and allow for various body movements, including walking,
running, and grasping objects.
35
Cardiac Muscle Tissue:
Description: Cardiac muscle tissue is found in the heart and is

responsible for pumping blood throughout the circulatory
system. It is striated like skeletal muscle but possesses unique
features such as intercalated discs.
Control: Involuntary control (controlled by the autonomic

nervous system).
Function: Cardiac muscles contract rhythmically to pump blood, and the intercalated discs allow for
coordinated contractions, ensuring efficient and synchronized pumping.
Smooth Muscle Tissue:
Description: Smooth muscle tissue is found in the walls of internal organs, blood vessels, and various
structures. It lacks striations and has a smooth appearance under a microscope.
Control: Involuntary control (controlled by the autonomic nervous system).
Function: Smooth muscles are responsible for movements within internal organs, such as peristalsis in
the digestive tract, constriction and dilation of blood vessels, and other involuntary functions.
These three types of muscle tissues differ in their structure, function, and location in the body. While
skeletal muscles are under conscious control, cardiac and smooth muscles operate involuntarily and
serve vital functions in maintaining physiological processes and organ functions.
36
Aerobic Training
The mechanics of aerobic exercise require that oxygen be brought in by the lungs and transferred to
the blood vessels. Oxygen rich blood is then pumped by the heart to the muscles. The muscles utilize
oxygen for muscle contraction. Through routine aerobic activity, the body becomes more efficient at
processing oxygen. Examples of aerobic activity include running, jogging, biking, rowing, walking. In
fact any exercise that incorporates large muscle groups, raises the heart rate, breathing rate and body
temperature is aerobic in nature.
Weekly Requirements and Limitations

Fitness Level gains are determined by Frequency, Intensity and Duration of the Aerobic exercise. Each
session (duration) should last from 20 to 60 minutes and be performed 3 to 5 days per week
(frequency) at an intensity level measured by heart rate (60% - 90%) according to the American College
of Sports Medicine (ACSM).
37
During the first 15 minutes of aerobic activity, glycogen or sugar within the muscles is used for energy.
Fat metabolism for energy doesn't occur until about 15 to 20 minutes after beginning aerobic activity.
This is why it's important that aerobic duration be at least 30 minutes. Aerobic sessions greater than 1
hour continue to burn fat but at not the same rate as during the first hour.
Additionally, sessions greater than 1 hour increase the risk of injury due to fatigue. Increasing aerobic
frequency (greater than 5 times per week) does not give the body a chance to fully recover and can
even reduce the body's capability to defend itself against illness. It is important to listen to what your
body is trying to tell you. Rest, adequate sleep, and proper diet all become more critical when
demands are placed on our bodies above the normal everyday physical stress.
Pregnancy
During pregnancy, no exercise should be performed in the supine position after the fourth month.
Target heart rate should not exceed 140 bpm. Avoid exercises that incorporate extreme flexed or
extended joint positions. Joints are looser in the latter part of pregnancy. Also avoid jumping
movements due to joint and tissue laxity. It is important to maintain the current fitness levels during
pregnancy and not try to increase or improve the fitness level. The time to do this is before pregnancy
not during. Keep Aerobic/Step moves basic and
simple. High step heights can become dangerous due
to the body's change in the center of gravity.
Recommended step heights are 4 to 6 inches. Keep

strenuous activities down to a duration of 15 minutes
at a time. It is also very important to avoid the
Valsalva maneuver (holding the breath) during
exercise. It robs not only the baby of oxygen but
oxygen starved muscles can cramp easily.
38
Maximum Heart Rate

The Maximum Heart Rate is determined by the participant's age. This is the level that must never be
exceeded. Never exercise even near the maximum heart rate. Drugs, illness, coffee, and alcohol can
push the heart rate to dangerous levels. The maximum heart rate is determined as follows:
Maximum HR = 220 - Age
Resting Heart Rate

Heart rate is an accurate measure of your performance during the aerobic session. However, it is not
the only indicator of your fitness level. The Resting Heart Rate (RHR) needs to be determined,
particularly if you plan to use the Karvonen method of determining your target heart rate. The resting
heart rate is measured for three consecutive mornings before you get out of bed. Keep a watch or
clock with a second hand to count the beats and count for 10 seconds then multiply the total
10-second count by 6. The number you get is your resting heart rate. As your cardiovascular system
becomes stronger, the resting heart rate will become lower. You will then need to repeat the above
measurement.
39
Target Heart Rate

The Target Heart Rate is the heart rate range that the participant should try to maintain during
exercise. The participant's fitness level determines which of the three intensity levels Beginner,
Intermediate or Advanced should be maintained. For each category, approximately 4 to 6 weeks
should pass before moving to the next level assuming at least three aerobic sessions a week.
Heart rate should be measured every 15 to 20 minutes for experienced participants of aerobic exercise
and every 5 - 10 minutes for beginners. Pulse rate can be measured from one of two anatomical sites,
the carotid artery or the anterior wrist. Counting should begin within 5 seconds after exercise stops
and begin with zero. Count the number of beats for 10 seconds then multiply by six to get the beats per
minute. Beta-Blocker medication lowers the overall heart rate. Raising the arms overhead produces a
higher heart rate known as the Pressor response. If the heart rate is too low, use full range of motion
and more arm movement. Conversely, if the heart rate is too high, shorten the range of motion and
reduce or eliminate arm movement. During pregnancy, heart rates should not exceed 140 bpm.
There are two methods for calculation of the target heart rate. The Standard Method is the quick
method and uses an intensity range of 60% to 90% of the maximum heart rate. The Karvonen method
incorporates the individuals resting heart rate and is therefore the more accurate method. This
method uses an intensity range of 50% to 85%. This is also the preferred method for special
populations.
40
Recovery Heart Rate

The heart rate should be below 120 after 2
to 5 minutes after exercise stops
depending on fitness level. If the heart rate
is higher, insufficient cool-down or low
fitness level may be the cause. Slow heart
rate recovery can also be due to illness or
exercising too vigorously. If this is the case,
reduce the intensity of the exercise thereby
adjusting the heart rate. Final heart rate
check at the end of the aerobic workout
should be below 100 bpm.
41
Blood Pressure
Blood pressure readings consist of two numbers, systolic and diastolic pressures. The systolic pressure
is a measurement of how forceful the heart is pumping blood when it contracts in the pumping stage.
It is the vascular pressure created during the contraction of the left ventricle. If this reading is too high,
then the heart is working too hard. The diastolic pressure is the measurement of the force existing
within the relaxed arteries between heartbeats. If this number is high it could be indicative of clogged
or constricted blood vessels.
Digital blood pressure monitors are available at many department

and drug stores and provide an easy method of taking a reading. When a reading is taken in the
doctor's office, he first wraps the cuff around your arm and pumps it up with air effectively cutting off
the circulation to the lower arm. As he pumps air into the cuff, a mercury pressure gauge provides an
increasing reading of the pressure within the cuff. Listening through a stethoscope, he begins to slowly
let the air out and the gauge begins to fall. At the moment he hears the pulse start back up, he records
the level on the gauge. This is the systolic pressure. He continues to release air from the cuff. When he
can no longer hear your pulse, he records that reading from the gauge. That is your diastolic pressure.
A reading of 120/80 or lower is considered good. A reading of 140/90 or above is considered high blood
pressure.
It is important to see a doctor to determine if medication is

required if high blood pressure is indicated. Exercising with
high blood pressure and without medication could cause
serious consequences. Exercise raises the heart rate and
associated cardiovascular pressures, which can push a
borderline reading to excessive levels. Certain foods can
elevate blood pressure by constricting blood vessels or
increasing heart rate.
The Valsalva Maneuver or holding the breath while performing an exercise can increase blood pressure
to extremely high and dangerous levels. Blood pressures of nearly 400/350 have been recorded during
such actions. Existing aneurysms can burst, blood vessels in the eye can rupture and even retinas can
tear (Valsalva Retinopathy). This is a common and dangerous practice. It is also the job of the trainer or
spotter to recognize when the breath is being held and bring it to the exerciser's attention immediately
42
Basic Anatomy and Physiology | 81
BACK FRONT
(Posterior View) (Anterior View)
BACK 1 17
(Posterior View) 18
2 19
1. Trapezius (upper) 3 20
2. Trapezius (middle) 4 21
3. Posterior deltoid 22
4. Teres minor 5
5. Triceps brachii (lateral head) 6
6. Rhomboids (underlying) 23
7. Triceps brachii (long head) 7 24
8. Latissimus dorsi 8
25
9. Erector spinae
10. Gluteus medius 26
11. Gluteus maximus 9 27
12. Gracilis 28
13. Semitendinosus 29
14. Biceps femoris 10
15. Gastrocnemius
16. Soleus 30
(deep to gastrocnemius) 11 31
32
33
FRONT
(Anterior View) 12 34
35
17. Sternocleidomastoid 13
18. Trapezius (upper)
36
14
19. Medial deltoid
20. Anterior deltoid 37
21. Clavicular pectoralis major
22. Sternal pectoralis major
23. Biceps brachii
24. Serratus Anterior
25. Rectus abdominis
26. Internal oblique (underlying) 15
27. Brachioradialis 38
28. External oblique 16 39
29. Palmaris longus
30. Pectineus
31. Tensor fasciae latae
32. Adductor longus
33. Rectus femoris
34. Gracilis
35. Sartorius
36. Vastus lateralis
37. Vastus medialis
38. Peroneus longus
39. Tibialis anterior
International Sports Sciences Association

Figure 3.8 Major muscles of the human body
82 | Unit 2
Anterior
Humerus
Biceps brachii
Posterior
Long head
Short head
Triceps brachii
Lateral head
Long head
Medial head
Brachialis
Triceps brachii
Long head
Lateral head
Medial head
Figure 3.9a Upper arm
MUSCLES OF THE UPPER ARM
1. Humerus (bone) 5. Triceps brachii (long head)

2. Biceps brachii (long head) 6. Triceps brachii (medial head)
3. Biceps brachii (short head) 7. Brachialis
4. Triceps brachii (lateral head)
Fitness: The Complete Guide

Anterior Posterior
Superficial Superficial
Brachioradialis
Brachioradialis
Extensor carpi
radialis longus
Pronator teres
Anterior
Deep Extensor carpi
Flexor carpi radialis radialis brevis
Palmaris longus Flexor
carpi ulnaris
Flexor carpi ulnaris
Extensor
digitorum
Supinator
Flexor
pollicis longus
Flexor
digitorum profundus
Pronator quadratus
Figure 3.9b Forearm
MUSCLES OF THE FOREARM
1. Brachioradialis 7. Flexor pollicis longus

2. Pronator teres 8. Flexor digitorum profundus
3. Flexor carpi radialis 9. Pronator quadratus
4. Palmaris longus 10. Extensor carpi radialis longus
5. Flexor carpi ulnaris 11. Extensor carpi radialis brevis
6. Supinator 12. Extensor digitorum

84 | Unit 2
SHOULDER
Anterior Posterior
Clavicle
Spine of scapula
Supraspinatus
Humerus
Humerus
Biceps brachii Subscapularis
Long head
Short head Infraspinatus
Teres minor
DELTOID
Anterior Posterior
Clavicle
Posterior deltoid Anterior deltoid
Lateral deltoid Lateral deltoid
Anterior deltoid Posterior deltoid
Humerus Humerus
Figure 3.9c Shoulder and deltoid
MUSCLES OF THE SHOULDER MUSCLES OF THE DELTOID
1. Humerus (bone) 1. Humerus (bone)

2. Clavicle (bone) 2. Clavicle (bone)
3. Supraspinatus 3. Anterior deltoid
4. Subscapularis 4. Lateral deltoid
5. Infraspinatus 5. Posterior deltoid
6. Spine of scapula
7. Teres minor
8. Biceps brachii (long head)
9. Biceps brachii (short head)

Superficial Deep
Semispinalis capitis
Rhomboid minor
Semispinalis cervicis
(underlying)
Rhomboid major
Trapezius
Multifidus
Erector Spinae
Spinalis
Longissimus
Latissimus
dorsi
Quadratus
lumborum
External Iliocostalis
Obliques
Figure 3.9d Back
MUSCLES OF THE BACK

1. Trapezius 7. Rhomboid minor
2. Latissimus dorsi 8. Rhomboid major
3. External obliques 9. Multifidus
4. Semispinalis capitis 10. Spianlis (erector spinae group)
5. Semispinalis cervicis 11. Longissimus (erector spinae group)
6. Quadratus lumborum 12. Iliocostalis (erector spinae group)

86 | Unit 2
Pectoralis major
Quadratus
lumborum
Serratus anterior Linea alba

Psoas
Linea semilunaris
External oblique
Rectus sheath
Internal oblique
Rectus Abdominis
Erector spinae
Transverse abdominis
(above: underlying)
Figure 3.9e Midsection
MUSCLES OF THE MIDSECTION

1. Pectoralis major 7. Linea alba
2. Serratus anterior 8. Linea semilunaris
3. Exernal oblique 9. Rectus sheath
4. Internal oblique 10. Quadratus lumborum
5. Rectus abdominis 11. Psoas
6. Transverse abdominis 12. Erector spinae

Pectoralis major
Subclavius
(undrlying to clavicle)
Pectoralis minor
Figure 3.9f Chest
MUSCLES OF THE CHEST
1. Pectoralis major
2. Subclavius
3. Pectoralis minor

88 | Unit 2
Psoas
Anterior Posterior
Iliacus
Gluteus medius
Gluteus minimus
deep to (under)
gluteus medius
Tensor
fasciae latae
Gluteus maximus
Sartorius
Adductor
longus Gracilis
Gracilis
Vastus
Rectus femoris lateralis
Vastus lateralis Biceps femoris
Vastus medialis Semitendinosus

Semimembranosus
Figure 3.9g Upper legs
MUSCLES OF THE UPPER LEG

1. Psoas 9. Rectus femoris
2. Iliacus 10. Vastus lateralis
3. Gluteus medius 11. Vastus medialis
4. Gluteus minimus 12. Gluteus maximus
5. Tensor fasciae latae 13. Biceps femoris
6. Sartorius 14. Semitendinosus
7. Adductor longus 15. Semimembranosus
8. Gracilis

Anterior Posterior Deep
Soleus
Anterior
Extensor
hallucis Posterior
longus
Gastrocnemius
Posterior
Tibialis
anterior
Posterior
Soleus
(underlying)
Peroneus
longus
Tibialis
posterior Peronieus
brevis
Extensor
digitorum
longus
Figure 3.9h Lower legs
MUSCLES OF THE LOWER LEG

1. Tibialis anterior 5. Gastrocnemius
2. Peroneus longus 6. Soleus
3. Extensor digitorum longus 7. Peroneus brevis
4. Extensor hallucis longus 8. Tibialis posterior

Assessment:
Upon course completion, you'll take an online multiple-choice exam.
Instant automated evaluation to determine your pass status.
Certification:
After successfully passing the exam, you will be able to get a recognized
certificate of success. Certificates can be obtained either in hard copy for
PKR.6000 or in PDF format for PKR.5000.
The processing time for PDF certificates is 24 hours, while hard copy
certificates may take 10-15 business days to be delivered.
Career Path:
Upon course completion, you'll possess the knowledge, skills, and
confidence to excel in your career and thrive in the job market.

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FitnessAcademy Pvt, ltd

Certified Fitness Trainer Course

We are affiliated With IFCA FITNESS

There are Four types of carbohydrates Monosaccharides, Disaccharides Olygosacharides and

Polysaccharides are composed of multiple Monosaccharides. Examples of Polysaccharides are

Non-Essential Amino Acids

Essential Amino Acids

● Histidine - hemoglobin component; used in the treatment of rheumatoid arthritis,

Fats are digested by the enzyme lipase in the small

Biological value (BV) of a protein

Here's an overview of the carb loading process:

Homeostasis Muscle build and fat loss Secrets

Resting Metabolic Rate

Basal Metabolic Rate (BMR)

BMR accounts for the energy the body needs to

Key points about Basal Metabolic Rate (BMR)

There are two main types of cholesterol-carrying lipoproteins:

Low-Density Lipoprotein (LDL): Often referred to as "bad"

Glycemic index (GI)

Examples of low-GI foods include most fruits and vegetables,

Glycemic load (GL)

Objective: Enhancing cardiovascular fitness and stamina.

Activities: Running, cycling, swimming, and other sustained aerobic exercises.

Objective: Increasing muscle size and volume.

Muscle Fiber Types

Running/Jogging: Continuous running or jogging at a steady

Cycling: Riding a bicycle, whether outdoors or using a

Swimming: Engaging in continuous laps in a swimming pool.

Walking: Brisk walking for an extended period.

Jump Rope: Continuous jumping rope for cardiovascular exercise.

Rowing: Using a rowing machine for sustained rowing sessions.

Elliptical Training: Using an elliptical machine for low-impact, continuous exercise.

Hiking: Long hikes at a steady pace.

Weightlifting: Lifting heavy weights for a short duration, focusing on

Sprinting: Running at maximum speed for short distances.

High-Intensity Interval Training (HIIT): Alternating between short

Jumping Plyometrics: Explosive exercises like box jumps, jump

Powerlifting: Engaging in exercises like squats, deadlifts, and bench

How long should you take rest between

Cardiovascular and Respiratory System

For example, when doing biceps curls, the biceps

Types of Connective Tissues

Types of Muscle Tissues

Skeletal Muscle Tissue:

Control: Voluntary control (conscious control).

Cardiac Muscle Tissue:

Description: Cardiac muscle tissue is found in the heart and is

Control: Involuntary control (controlled by the autonomic

Smooth Muscle Tissue:

Control: Involuntary control (controlled by the autonomic nervous system).

Weekly Requirements and Limitations

Recommended step heights are 4 to 6 inches. Keep

Maximum Heart Rate

Maximum HR = 220 - Age

Resting Heart Rate

Target Heart Rate

Recovery Heart Rate

Digital blood pressure monitors are available at many department